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Niki: Hi there it’s Niki from ConikiTV today we’ll be cooking some really nice stir fries another nice simple and quick the first one we’re doing is a beef bean and black bean stir fry so I know your saliva is probably coming into your mouth now and you’re getting hungry just even thinking about it so let’s start straight away. We got a beautiful walk there.

Con: Let’s go honey.

Niki: We want our wok to be heated up and what we’re going to do is we’re going to put in a bit of our beef okay so make sure it’s nice and hot, put in a little bit of oil and then I’m going to take some of the beef. Now don’t put all the beef in a one go. We’ll put it in small batches so that the heat is maintained in your wok otherwise the wok gets too cold too quickly and then you’re stewing your meat so you really want to workout very quickly. You can see it’s cool steam ahead that looks great so what I’m going to do is I’m going to take it off okay and then it goes into our bowl here. The wok is nice and hot. I’m just going to add a little bit oil careful and in goes our next batch.

As we can see now we’re just finishing of the last of the beef. Now remember do it in batches trust me otherwise you won’t waste the heat in the wok, okay and you want your meat to e tender so just finishing that off and what we’re going to do now is top it into our with the rest of the beef with more of these stir fry well it’s beautiful come on.

Next step is we’re going to do the beans. Point the same procedure so we’re going to put oil in, but the beans you can probably do it a little bit more in the wok in one time. With the meat you want less meat to maintain the heat but if you were the beans you can put that a little bit more so remember the wok is really hot and in go our beautiful beans and you can see they’re beautifully cut up into smaller pieces and that walk is nice and hot.

Okay now I put the second beans into the walk now so it can stay all the beans are in there and what I’m going to do is I’m just going to low the heat and I’m going to pop the lid on and that will sit in there for about three or 4 minutes now you can see the beef is resting and I’ll put a lid on that as water maintain the moisture so that’s 3 minutes for that on a lower heat so the beans and then we’ll come back.

We’re going to put the oil in the wok I’ve got a teaspoon of chopped garlic and I’m getting a tablespoon of chopped onion. Now was that really quickly in your wok okay. Really, really quickly not very long, okay careful now I’m going to pop in the beef oh my god that smells fantastic in we go.

Okay now we got our black bean sauce so here we go, a couple of dollops of that. Yeah, lets mix that through oh my gosh awesome that’s it. Lovely alright now let’s get our gorgeous beans and about half yup yup. And how easy is that delicious.

It is is cooked now our beautiful beef and bean black bean stir fry so I’m just going to plate some up for you now and that looks fantastic. So our beautiful stir fry is ready to go. I’m just going to grab some yum that is delicious are you hungry well if you are go over to our site www.Coniki.com subscribe read the blog and I will show you exactly how much were used and what we used to make our beautiful beef and bean black bean stir fry.

We got a couple more coming so enjoy please go to the website and have a look and we’ve got a couple more stir fry’s coming up for you shortly so we’ll see you soon.

Con: Shortly you’ll be seeing Niki do something special and it should begin in June of this year so hopefully you would be able to tag along with that but those of you out there that are considering starting exercise or trying to make a lifestyle change believe me June 2010 is the month to do it.